[carla guaraldi]

Hi,

I would like to understand when should I use the present perfect simple or the continuous when talking about a period of time, because I read in my grammar book that the simple talks about a period of time( I've travelled a lot)
but so does the present perfect continuous. I would like to know if there is any difference in meaning, and what should I consider to choose one of them.
Could you give me a clue?
Thanks so much